**Marcus's HIT Dungeon**

[NACH3]

Back today here too..... Legs are absolutely fried lol. So sore I can't pop a squat without making a face haha

^^^ hahaha

Already ate 6 whites 2 yolks, oats, mixed fruit, and about to tear into a bagel and a shk!

Let's tear it up brother!

[Hazard]

^^^ hahaha

Already ate 6 whites 2 yolks, oats, mixed fruit, and about to tear into a bagel and a shk!

Let's tear it up brother!

Whites, two yolk, turkey bacon, khashi cereal, and one tortilla for my eggs

[almostgone]

Back today here too..... Legs are absolutely fried lol. So sore I can't pop a squat without making a face haha

Excellent image, Haz! The wife got a chuckle from that herself.

[almostgone]

Since I couldn't take vacation last night, I didn't get to lift early this morning. Just got home from taking the kids to the veterinarian. All is well; my little girl is still a tad heavy @ 193# and my boy is down to 259#. The female just finished a heat cycle and my boy has been off of his feed somewhat.
Hitting the bed in a few and aiming to hit back tonight myself. Supposed to work all weekend so I'll keep the lifting going one way or another. The vet commented that I'm getting as wide as the doorway, so I'm taking it as a compliment.
Hope everyone has a kick@ss day!

[DCI]

Back or shoulders tonight lads I'm in two minds what do ye suggest I done chest and legs already.

[Hazard]

Went in to the gym today planning to kill my lats and tri's.

The only think I knew I wasn't going to do was Skull Crushers. My tendinitis is so bad and I think that's to blame.

Lat pull downs
Iso-lateral rows
T bar rows
Straight bar push down

Utilized RP and drop sets..... It felt like the meat was hanging off my back. I looked visibly thicker today too.

Moved on to tri's

Close grip bench
Reverse grip straight bar push down
Rope push downs

Utilized mostly drop sets. By the time I hit my last set of ropes I couldn't push down 10lbs. Everything is spent..... I look like a beast today. Those traps are standing crazy tall haha

[NACH3]

BACK - what a session - felt great and strong!!
Stretching rolling RC ex's abs

1. Pull ups(finally got my R side strong enough that im not turning L. on the lift) 3w to failure

2. Straight arm pulldowns(rope) - 2 wa ups 1w+RP DD

3. Wide grip pulldowns(**new weight**) - 2 feelers 1w 5 RP 2 drop 3/same weight 2

4. BB Bent over rows(**new weight**) 2 feelers 1w(315) 4+ RP 2.5 drop 4 drop 3

5. Hammer strength neutral grip - 2w each + RP

6. Deads(new weight) 2 warm ups 2w drop

Finished off w/weighted hypers
Awesome session shifted some nice weight
Cardio 20 min weights done in 41min = SPENT!

[NACH3]

Back or shoulders tonight lads I'm in two minds what do ye suggest I done chest and legs already.

You hit two majors already w/a day of rest yesterday right? I'd go w/which ever you feel - I have delts/traps for tomorrow -- chest/legs/arms rest then back today

[Hazard]

You hit two majors already w/a day of rest yesterday right? I'd go w/which ever you feel - I have delts/traps for tomorrow -- chest/legs/arms rest then back today

Ah man..... The fiancé is makin Arroz con Pollo for dinner. Talk about refueling! I'm stoked lol

[NACH3]

Ah man..... The fiancé is makin Arroz con Pollo for dinner. Talk about refueling! I'm stoked lol

LUCKY... Gosh... Napolean Dynamite LOL

Sounds awesome

[marcus300]

If my body would transfer the power I have in my mind I would be extremely dangerous

[Hazard]

Just heard that Big Ramy weighed in at 316lbs..... Making him the heaviest olympia competitor to hit the stage

[DCI]

You hit two majors already w/a day of rest yesterday right? I'd go w/which ever you feel - I have delts/traps for tomorrow -- chest/legs/arms rest then back today

Yeh I'm thinking shoulders and back tomorrow

[NACH3]

Just heard that Big Ramy weighed in at 316lbs..... Making him the heaviest olympia competitor to hit the stage

That's what he won the Arnold at(313-15) he was just 336 about 4 wks out LOL HES A FREAK OF NATURE!

@Marcus - you already are - wouldn't want to be that weight or person that pissed you off to unleash that power! It would be very fun to watch tho(throwing weights around that is)

[clarky.]

Nice sessions guys i'm resting and loving it lol i'm not running nothing just upped my food and what a difference growing like made.

[Bodacious]

Just heard that Big Ramy weighed in at 316lbs..... Making him the heaviest olympia competitor to hit the stage

I wonder how much he eats every day to weigh and look like that. Because he is a monster.

[kelkel]

Those traps are standing crazy tall haha

I never liked you guys with naturally high traps.

[Hazard]

I never liked you guys with naturally high traps.

Let me tell u somethin..... I had nothing there years ago. When I was in highschool I was obsessed with big traps and biceps (thinking bi's make your arm look big)

I started doing shrugs when I was 18 after my required powerlifting sessions for football. Everyone would get done and id be the last guy in the weight room putting plates on a bar to hit my traps. By the time I was 20 they started showing pretty good and now they're rather large and stand tall through a shirt. I guess genetically maybe I'm lucky but I tell yah..... I had to work for those things because there Wasnt a glimpse of meat there.

They're still not big enough tho :-(

[itsmybody]

Back today here too..... Legs are absolutely fried lol. So sore I can't pop a squat without making a face haha

Peeing pants laughing!

[DCI]

Shoulders tonight.

Shoulder press few warm ups and med 2 set weight.

Arnie presses, side raises and front raise with shrugs all the same as the above.

Then tris nothing too major but felt good home to refeed now and chill out.

[Hazard]

I really Wasnt able to say too much regarding what I knew regarding kai but Greg Valentino posted a video and is exactly what I heard..... To my knowledge - this is the most accurate info regarding kai and the olympia this year.

http://youtu.be/iCq7Xzp4uWg

[clarky.]

If true Haz what a big headed cvnt.

Morning guys and girls had two days rest and loved it back to it the day going to do bi's still pull back though so i'll report back later.

[marcus300]

I wonder how much he eats every day to weigh and look like that. Because he is a monster.

Dennis James was asked what was his secret and Dennis replied I don't know. He's just a gifted freak. For me this is what bodybuilding is about this freaky super human size. I know everyone thinks different what it means to them but for me freaky super size does it.

If it was some as easy as certain drugs or eating 24/7 there would be a lot more looking likes him. He is genetically gifted. It's like asking Kel how does he keep so ripped all year round. He's gifted in that area (cvnt)

[NACH3]

Morning all

Back is destroyed - I can't sleep lol - I'm up rearing to go and it's 330am lmao - delts/traps today -

Everyone have a bada$$ FRI!

[Bio-Active]

Hammer strength press



Incline machine press



Cable crossovers



20 minutes low intensity cardio and done

[Fllifter]

Back+Bis yesterday YALL

Reverse grip pull down- 3 warm up, 1 working w/ 2 forced + drop set

Single arm dumbbell pull- 1 feeler, 1 working to failure + 1 drop set

Bent over rows Dy style- 2 feelers, 1 working set to failure + RP.

Wide grip seated pulley- 1 feeler, 1 to failure + 1 drop set.

Deadlifts DY style- 2 straight sets.

Arms

Straight bar Curls to failure+ 2 drop sets

Cable curls with rope- 1 feeler, 1 working + 2 drop sets.

casually walked by treadmill to exit (cardio)

DONE.

[Hazard]

Legs are so sore.... Back is chuffed. Taking today off to recoup and refeed and then hitting delts n traps tmrw

[DCI]

Totally wrecked today. Did back very quick and fast session but was good.

Time to eat and rest now.

[kelkel]

Haz what a big headed cvnt.

Damn clarky!

It's like asking Kel how does he keep so ripped all year round. He's gifted in that area (cvnt)

Haz and I are both cvnts. Awww.....

[kelkel]

casually walked by treadmill to exit (cardio)

Nicely done.

[marcus300]

Damn clarky!





Haz and I are both cvnts. Awww.....

In the UK being a CVNT is a term of endearment xx

[kelkel]

In the UK being a CVNT is a term of endearment xx

Oh, well Haz still has a big head....and traps to hold it steady.

[marcus300]

Oh, well Haz still has a big head....and traps to hold it steady.

He certainly is a big cvnt

[Hazard]

Lmao

[NACH3]

Delts/traps
Stretching rolling RC ex's abs
PRE-EXHAUST

1. DB side laterals(holding leaning out - **new weight**) - 2 warm ups 1w +RP DD then negatives just holding out as long as possible till arms collapsed

2. Rev grip front raises(**new weight**) - 2 Warm ups 1w+RP DD

3. Upright rows - 2 feelers 1w+RP + RP & a drop

4 face pulls(long bar/&rope to burn out) - 1w + RP+RP+RP

5. Smith MP - 3 feelers 1w DD can bump the weight next time

6. Shrugs - BB 2 behind back 2 reg grip DB 120s dropped to 90s
Cardio 20min = Fvkin spent - weights done fast 42min kept moving - each day someone says im getting bigger

[DCI]

Nice workout nach man.

[Hazard]

Nice Session Nach - ill be killin delts/em traps tmrw. I stayed away from dumbell side laterals last week to give my shoulders a break. I LOVE going heavy on them.... 55lbs+ but it starts to hurt.

Not sure if I'm going to take another week off from them or not. The cables don't bother me as much so I might stick to them and the iso-lateral machine. We'll see

[NACH3]

Nice Session Nach - ill be killin delts/em traps tmrw. I stayed away from dumbell side laterals last week to give my shoulders a break. I LOVE going heavy on them.... 55lbs+ but it starts to hurt.

Not sure if I'm going to take another week off from them or not. The cables don't bother me as much so I might stick to them and the iso-lateral machine. We'll see

Thx DCI/Haz - I forgot to switch off for rev hammer press today :/ lol

I'm getting stronger w/my side laterals - up to 40s which is tough on my R shoulder(gettin stronger tho) but my L can go 1-2 more reps tryin to really strengthen the R side(the pull ups will help my rears etc so glad I'm back doing them -- KILL EM 2mora(as Clarky would say or 'the Mora')

That's heavy 55+ lolol

[bigdil511]

Legs today.

Leg press 2 warm ups 2 drop set with rp at the end after failure.

Stiff leg deadlift 2 w/u 2 sets with drops.

Walking lunges 2 sets to fail. Superset with calf raises 3 sets of 20. ( any benefit of low reps on the calf raises?)

Squats 2 w/u 2 with drops (new weight).

Exhausted. End of week weight 261.4 up 1.4 but bf still at 30. I feel thicker and stronger and belly is definitely a little smaller pants are looser on same belt loop. Maybe I gotta drop the calls a bit.

[clarky.]

Delts/traps
Stretching rolling RC ex's abs
PRE-EXHAUST

1. DB side laterals(holding leaning out - **new weight**) - 2 warm ups 1w +RP DD then negatives just holding out as long as possible till arms collapsed

2. Rev grip front raises(**new weight**) - 2 Warm ups 1w+RP DD

3. Upright rows - 2 feelers 1w+RP + RP & a drop

4 face pulls(long bar/&rope to burn out) - 1w + RP+RP+RP

5. Smith MP - 3 feelers 1w DD can bump the weight next time

6. Shrugs - BB 2 behind back 2 reg grip DB 120s dropped to 90s
Cardio 20min = Fvkin spent - weights done fast 42min kept moving - each day someone says im getting bigger

Nice session mate